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Fri 8th Sep 2023 at 7:41am by Nellers

Cross > Row Indoor SS
  • Good
  • warm
  • Time
    52:00
  • Miles
    6.93
  • Min/mi
    7:30
  • Cals
    711
  • Watts
    183
  • Cadence
    48
  • BPM
    147
  • %MHR
    81.8
  • B/mi
    1104
  • Surface
    Indoor

Notes & Comments

AT: 3 x 8 min @ r26/ 4 min rest (plus warm up and down)

Split Summary
===
1) 2.04km - 9:00(4:25/km) 122cal
2) 0.07km - 1:00(15:09/km) 5cal
3) 2.06km - 8:00(3:53/km) 142cal
4) 0.55km - 4:00(7:18/km) 28cal
5) 2.03km - 8:00(3:57/km) 137cal
6) 0.44km - 4:00(9:10/km) 24cal
7) 2.02km - 8:00(3:58/km) 136cal
8) 0.02km - 1:00(55:33/km) 5cal
9) 1.94km - 9:00(4:38/km) 112cal
9:00 1:00 8:00 4:00 8:00 4:00 8:00 1:00 9:00

Multigraph

  • Pace
  • Cadence
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts
0.25 1:49 1:49 7:16 116 88-126 843 38 22-52 144 93-207
0.50 3:35 1:46 7:04 129 126-133 912 43 26-62 172 112-298
0.75 5:19 1:44 6:54 133 129-138 918 44 36-68 181 120-344
1.00 7:05 1:46 7:06 137 133-140 973 44 34-74 180 116-380
1.25 8:54 1:49 7:16 138 133-143 1004 43 36-72 165 114-379
1.50 11:17 2:23 9:32 138 113-154 1314 49 36-54 206 42-243
1.75 12:50 1:33 6:12 156 153-158 967 53 50-54 228 222-236
2.00 14:24 1:34 6:15 158 157-159 987 53 52-54 217 210-225
2.25 15:59 1:35 6:20 159 158-160 1007 53 52-54 215 207-224
2.50 17:32 1:34 6:14 157 156-158 979 53 52-54 216 203-234
2.75 19:23 1:51 7:24 133 119-157 985 52 52-54 134 23-233
3.00 22:38 3:15 12:58 133 121-146 1725 52 50-54 167 54-240
3.25 24:13 1:35 6:22 156 147-160 993 52 50-54 218 206-223
3.50 25:48 1:35 6:19 159 158-161 1005 52 52-54 210 202-219
3.75 27:24 1:36 6:22 161 159-161 1026 52 52-54 205 195-214
4.00 29:00 1:36 6:25 158 157-160 1014 52 50-54 202 185-220
4.25 30:46 1:46 7:02 142 115-157 1000 51 48-54 154 16-230
4.50 34:32 3:47 15:07 131 121-145 1979 51 50-54 149 33-220
4.75 36:11 1:38 6:34 153 147-157 1004 52 50-54 204 190-214
5.00 37:46 1:35 6:21 159 157-160 1010 51 50-54 206 199-219
5.25 39:22 1:36 6:24 161 157-162 1030 52 50-54 202 186-213
5.50 40:58 1:36 6:25 161 160-162 1033 53 52-54 203 189-215
5.75 43:44 2:46 11:05 150 129-162 1662 46 22-54 180 79-236
6.00 45:35 1:51 7:24 138 132-143 1021 38 36-40 132 122-138
6.25 47:27 1:52 7:27 143 143-145 1066 36 34-38 129 122-136
6.50 49:18 1:51 7:25 147 145-148 1089 36 34-38 134 127-139
6.75 51:09 1:50 7:22 148 147-149 1089 36 34-36 135 132-139
6.85 51:54 45 7:13 150 149-150 1082 35 34-36 138 132-143

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 162 max Delete HR Trace

  • Cadence Distribution

    48 avge / 74 max

  • Power Distribution

    183W (380 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 1:31 6:07 More
    800m 3:04 6:09 More
    1km 3:50 6:11 More
    Mile 6:13 6:13 More
    5k 21:47 7:01 More
    5 miles 37:16 7:27 More
    10k 47:09 7:35 More
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